22
Jan
23THU19
CrossFit Reality – CrossFit
Warm-up
Bench press warm up (No Measure)
2 Rounds:
200m Run, Bike, or Ski
10 Inchworm push ups
15 Ring Rows
5 Burpees
15 Air Squats
15 Banded pull aparts
Warm-up
Weightlifting
Bench Press (E2min x 5 – 5 reps @ 50% of 2RM )
Metcon
Metcon (Weight)
EMOM – 16
1 – 5 Strict Pull Ups
2 – 10/8 Cal Bike
3 – 8 DB Z Press
4 – 30 Double Unders
Use or build to a heavy z press
– keep chest up and don’t lean back when pressing through
– use bands if needed
– 60 singles